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Zucchini and Basil Soup

Zucchini and Basil Soup

This Zucchini and Basil Soup is a testament to the Mediterranean diet's emphasis on fresh, plant-based ingredients, combining the lightness of zucchini with the aromatic freshness of basil. Each spoonful promises a boost of nutrients alongside a burst of flavors, making it a perfect choice for a health-conscious meal.

35 min4 servingsmediterraneansoup
ketogenic
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
paleo
primal
whole30
mediterranean

Nutrition Facts

Per serving

Calories150
% Daily Value*
Total Fat 7g9%
Saturated Fat 1g6%
Trans Fat 0g
Cholesterol 0mg
Sodium 577mg25%
Total Carbohydrate 16g6%
Dietary Fiber 3g9%
Total Sugars 10g
Protein 6g13%
Calcium 50mg4%
Iron 1.1mg6%
Potassium 620mg13%
Vitamin C 30mg34%
Magnesium 43mg10%
Zinc 0.77mg7%

Estimated nutrition — not all ingredients could be calculated.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 4 cups zucchini
  • 1 cup basil
  • 2 tablespoons olive oil
  • 2 cloves garlic
  • 1 medium onion
  • 4 cups vegetable broth
  • 1 tablespoon lemon juice
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper
  • 2 tablespoons nutritional yeast

Instructions

  1. 1Prepare the vegetables: Wash and chop the zucchini into small pieces. Mince the garlic and chop the onion.
  2. 2In a large pot, heat the olive oil over medium heat. Add the garlic and onion, sautéing until translucent.
  3. 3Add the chopped zucchini to the pot and cook for about 5 minutes, stirring occasionally.
  4. 4Pour in the vegetable broth, bring to a simmer, and cook for 15 minutes or until the zucchini is soft.
  5. 5Remove the pot from heat. Add the fresh basil leaves, saving some for garnish.
  6. 6Using an immersion blender, puree the soup until smooth. Alternatively, you can use a regular blender, working in batches if necessary.
  7. 7Season the soup with lemon juice, salt, and black pepper to taste. Stir in the nutritional yeast for a cheesy flavor without the dairy.
  8. 8Serve the soup hot, drizzled with a bit more olive oil and garnished with the remaining basil leaves.
  9. 9For an added touch, you can lightly toast some pine nuts and sprinkle them on top for a crunchy texture.
  10. 10Enjoy your nutritious and flavor-packed Zucchini and Basil Soup as a light meal or a starter to your Mediterranean feast.

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